North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

05/07/13

March 7, 2017

May 6, 2013

 

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Strength:

1) Every 30 seconds for 4 minutes:  2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

2) 5X2 Tempo HBBS @ 80%

Notes:
* Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
** If you’ve been doing these movements for less than three months do the HBBS without the tempo – no pause at bottom.

Conditioning:

10 minute AMRAP of:

6 HSPUs
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

Midline:

Standing Partner Side Medball Throws – 2 x 10 each side 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit